Why a Low Carb Fruit Selection is Best

Although fruits are considered essential in any weight loss diet, not all fruits are created equal; at least as far as carbohydrate content goes. Some fruits, while rich in fiber, are also loaded with carbohydrates and sugars. When consumed regularly and in large amounts, successful weight management can be a challenge. By making more deliberate choices however, you can always go for low carb fruits, which incidentally have the highest nutritional content, including antioxidants. A low carb fruit list can help you make smarter shopping choices, especially if you’re trying to maintain a high-fiber, low-calorie diet.

Low Carbohydrate Fruit List

The following fruits are known to have the lowest in carbohydrate content. Since they are low in carb, eating these fruits will not result in blood sugar spikes and also aids in successful weight loss and in maintaining a more stable energy level.

• Lemon or lime
• Raspberry
• Blackberry
• Apricot
• Cherry
• Pear
• Grapefruit
• Peach
• Fig
• Orange
• Plum

High Carbohydrate Fruit List

In contrast, here is also a list of high carbohydrate fruits, which can help you make smarter choices when shopping for your daily dose of low-carbohydrate, fiber-rich fruits.

• Banana
• Papaya
• Pineapple
• Strawberry
• Watermelon
• Mango

The Benefits of Consuming Fruits That Are Low Carbs

When you are on a weight loss diet, you are usually advised to stock up on fiber, consume more lean proteins for muscle build-up, and to limit your carbohydrate intake. Although fruits do not necessarily deliver on your protein requirement, this food group is an excellent source of dietary fiber. One problem however is that some fruits are high on carbohydrates, which can cause unnecessary spikes in blood insulin levels, leading to storage of fat.

Fruits which are low on carbohydrates contain loads of fiber but not as much sugar, so they don’t raise sugar levels in the blood especially when consumed in large amounts. Fruits are generally filling, so you don’t feel the need to eat frequently. Studies have shown moreover that fruits which have the lowest sugar content are highest in nutritional importance. Berries for example, are known to contain the highest levels of antioxidants which prevent free radicals from damaging healthy body cells.

Antioxidants in high-fiber and low carb fruits moreover have the following health benefits:

• Promote healthy cell growth
• Prevents the formation of free radicals which damage healthy cells
• Boosts the immune system
• Helps fight macular degeneration
• Helps prevent the signs of premature aging

You can easily consume up to three servings of low carbohydrate fruits without having to worry about sudden spikes in your blood sugar levels, helping you attain you weight loss goals. This means you are getting all the nutritional benefits without the extra sugar and carbs. However some diets such as the Atkins diet prohibit the consumption of fruits, especially during the first few weeks. Although almost all fruits are an excellent source of fiber, choosing the low carb varieties are more suitable for weight watchers, especially those who strive on keeping off the extra pounds, for good.

REFERENCES:

[1] http://www.fitday.com/fitness-articles/nutrition/carbs/the-benefits-of-a-low-carb-low-sugar-diet.html
[2] http://www.thedietchannel.com/Good-Carbs-Vs-Bad-Carbs-How-To-Pick-The-Best-Carbs-For-Your-Diet.htm
[3] http://lowcarbdiets.about.com/od/whattoeat/a/whatfruit.htm
[4] http://www.healthdiaries.com/eatthis/fruits-and-vegetables-high-in-carbohydrates.html

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